Cool? Great. Now let's get to that upper body blitz, which assumes you've got access to some fitness equipment. If you don't, just let me know and I can offer some modifications. And please remember to proceed with the following at your own risk.
Cable Presses and Rows
Both moves should be done upright using a D-handle. Complete both chest presses, then move on to your back. OR, do both exercises on one side before moving on to the other. The choice is yours!
Front Abductions-Palms Up
Grab a set of hand weights, hold them at your side with your palms facing away from you. Lift up, using your chest and biceps muscles...palms ultimately face up the entire time.
Rear Abductions-Palms Back
Hinge forward, arms at your sides and hands holding weights. With your palms facing behind you, press your arms up behind you. Keep them straight the entire time, squeezing your shoulder blades to activate your back muscles. You'll feel it in your triceps, too.
Bicep Curls with Band on Bar
Slide a body bar through the handles of a resistance band. Step on the middle of the resistance band, grabbing the bar on the outside of the band's handles. Curl, controlling the up and downward movements.
In downward dog, bend your arms to bring your head closer to the ground. Push back up again. Once you finish the prescribed repetitions, walk out to plank.
As always, contact me with questions: dailydose (dot) notes (at) gmail (dot) com.